11 30 18

WU: 2x
750m/500m Row
15 DB PP
15 DB FS

P
A. 5 Rds:
2-3 RC
10 GHDSU
15 Weighted Box Step Ups (24/20″) (DB’s or KB’s)

B. AMRAP [4], Rest [2] x 3
21 “~ Heavy” Thrusters
50’ SB Carry
Max Strict PU WRT

F
A. 5 Rds:
6-8 Rope Chinups
0:20 Hollow Hold
15 Box Step Ups (24/20″)

B. same

****Extra, Pick 1****

C. Split Jerk 7×2 75-85%

C. Sumo Deadlift 3-3-3
Heavy, but controlled

D. 4 RNFT, rest as needed:
12 Strict Ring Dips
50’ HSW